On your List For High Protein Foods, you should include lean organic grass-fed finished beef, bison, or wild-game (elk or deer), and dairy butter, milk, and cheese; or free-range finished poultry, such as chicken, duck, or turkey, and brown eggs, or wild-game birds (quail, grouse); or pork or lamb; and wild-caught or cold-water fish and shellfish, for the most healthy nutrient-dense foods, because they are very efficient deliverers of macronutrients protein, and one of the main food groups, determined a 2016 Annual Review of Nutrition study reviewed by the National Institutes of Health (NIH).
Because the muscles of animals and humans share the same components, eating animal and fish tissue is an easy way to get this major necessary nutrient.
The NIH in a 2020 genetics reference study describes proteins as:
Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Proteins are also made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains. There are 20 different types of amino acids that can be combined to make a protein.
Both lean meat and fish also contributes vitamins, minerals, and trace elements to the diet, particularly, zinc, potassium, and iron, and in the case of pork, selenium. It is an important source of B vitamins, including B12, which is not found naturally in foods of plant origin, but it is available in some fortified grains and cereals, per a 2020 NIH “Vitamin B12” research. Amino acids determine the structure and function of proteins, help build cells and repair tissue, form antibodies, and carry oxygen throughout the body.
There are 20 known amino acids, nine of which are called essential amino acids, meaning that our bodies can’t manufacture them and must get them from the foods we eat, according to Wikipedia.
Consumers have been led to believe that meat is meat, is meat. In other words, no matter what an animal is fed, the nutritional value of its products remains the same. This is so far from the true, it’s unbelievable. An animal’s diet has a profound influence on the nutrient content of its meat and it’s bioavailability when eaten, as confirmed in a older 1988 NIH “Nutrients in Animal Products and Their Bioavailability” study.
Grain-fed Vs Grass-fed Food Animals
First of all, grass-fed or free-range meats, like nature intended, are much lower in total saturated fat than farm lot beef or grain-fed (corn) meats, according to the 2010 BMC Nutrition Journal (NIH) study. For example, a sirloin steak from a grass-fed steer has about one half to one third the amount of fat as a similar cut from a grain-fed steer.
In fact, grass-fed meat has about the same amount of fat as skinless chicken, or wild deer, or elk. Beef has gotten a bad wrap for being high in saturated fat, raising cholesterol, and in general, being bad for your health. When meat is lean, it actually lowers your total blood cholesterol and LDL cholesterol levels, which you already know is healthier, according to a 2005 Asian Pacific Journal of Clinical Nutrition (NIH) study. Quoting the NIH study:
The general health message to the public about meat consumption is both confusing and misleading. Lean red meat does not raise total blood cholesterol and LDL-cholesterol levels. Lean red meat is also a good source of protein, omega-3 fatty acids, vitamin B12, niacin, zinc and iron.
In conclusion, lean red meat, trimmed of visible fat, which is consumed in a diet low in saturated fat does not increase cardiovascular risk factors (plasma cholesterol levels or thrombotic risk factors) and should be first on the List For High Protein Foods.
Grass-fed beef, having less saturated fat, is also lower in calories and healthier, lessening the chance of weight gain. Fat contains 9 calories per gram, compared with only 4 calories for protein and carbohydrates.
The point being, you can eat twice as much lean protein or carbos as fat for the same amount of calories, according to a 2019 Cleveland Clinic “What’s the difference between fat and calories?” Review. Simply put, when you eat grass-fed beef or free-range poultry, you consume what the animal consumed which was grass, and if we eat a lot of corn, like from conventional grain-fed beef, we are eating a lot of sugar, which translates into weight gain and blood sugar instability and poor health, and it is particularly unhealthy in individuals who have diabetes, found a 2019 NIH “Nutritional Recommendations for Individuals with Diabetes” study.
However, if we eat a lot of greens, like dark green leafy veggies (kale, spinach, turnip greens), but, not green-grass-that’s, of course, for the cows, the opposite is true and even healthier, as confirmed in another 2018 Neurology (NIH) study. The combination of eating dark leafy greens and grass-fed or free-range meats are winners!
You will look and feel much differently. The idea is food as medicine or food as the slowest form of poison. Let’s take a minute or two and talk about what grain-fed food or feedlot animals eat. 44 percent of the corn grown in the US is used for animal feed, and 86 percentof the corn planted in 2010 was bio-engineered varieties (GMO’) that contained insect or herbicide-resistant genes (or both).
59 percent of the soybean harvest is crushed for oil, however the meal left over from the crush is used as animal feed. A whopping 94 percent of all soybeans grown are genetically engineered (GMO’s)to be herbicide tolerant, determined a 2020 U.S.D.A. “Recent Trends In GE Adoption” study.
The greater the fat and sugar content, like found in corn-fed food animals, the greater the number of calories consumed resulting in unhealthy weight gain and a host of health issues. Furthermore, grass-fed or free-range meats are typically free of growth hormones, antibiotics, steroids, herbicides, and other additives and pollutants, which are given to conventional feed lot or grain-fed beef, and are much more healthy for human consumption.
According to a NIH “The Effects on Human Health of Subtherapeutic Use of Antimicrobials in Animal Feeds” study, 40 percent of all antibiotics used in the United States are fed to livestock. And, as many as six different growth hormones may be given to beef cattle, three of which occur naturally and three of which are synthetic.
The induction of antimicrobial resistant bacteria, as a result of overuse of antibiotics in food animals, and the disruption of normal human intestinal flora are major concerns in terms of human health impact in humans, per a 2010 Toxicological Research (NIH) study. And that’s not even considering the environment of the food animals.
Animals raised on feedlots and factory farms have unnatural, exponentially more stressful lives because of crowded and unsanitary conditions, than animals raised on naturally on pasture, affecting their immune systems, and the nutrition and the quality of meat, too, released in a 2004 WHO annual meeting in Mexico by the World Watch Institute and the World Society Foe the Protection of Animals (WSPA).
The CDC and the WHO in a 2010 “Understanding Concentrated Environmental Health Animal Feeding Operations and Their Impact on Communities” study warn against the health risks of concentrated animal feeding operations, overuse of antibiotics, crowded and unsanitary livestock conditions, unnatural feed diets, and a lack of diversification are responsible for some serious global health risks.
As a result of concentrated animal feeding, quite a few antibiotic-resistant bacteria strains have emerged. Let’s look at a few of many. For example, more harmful acid-resistant strains of E. coli, a dangerous strain that has found its way into our water, produce, and meat in recent years, according to a 2009 Current Issues of Molecular Biology (NIH) study.
Methicillin-resistant Styphylococcus aureus (MRSA) is another bacteria that, thanks in part to crowded factory farming, is popping up more than ever before. MRSA can be spread by human or animal carriers.
It is abundant in our environment and its resistance to antibiotics can make it difficult to treat. More deaths in the U.S. are now attributed to MRSA than HIV/AIDS, according to a 2007 “Hospitalizations and Deaths Caused by Methicillin-Resistant Staphylococcus aureus, United States, 1999–2005” report by the CDC.
Take a look at these dairy cattle grazing (1). Don’t they look happy and content? It’s because they’re doing what nature intended them to do…roam and eat grass!
Not like a beef cow eating corn stuck inside of a chute with no where to move. Food animals deserve better, don’t you think?
A six-ounce steak from a grass-finished steer, which is 100% grass-fed “finished” (no grains fed), has almost 100 fewer calories than a six-ounce steak from a feed lot grain-fed steer, according to a older 1993 Journal of Animal Science (NIH) study. If you eat a typical amount of beef, which is approximately 66.5 pounds a year, switching to grass-fed beef will save you 17,733 calories a year, without requiring any willpower or change in eating habits.
If everything else in your diet remains constant, you’ll lose about six pounds a year, and not even notice it. If all Americans switched to grass-fed or free range meats, our national epidemic of obesity would begin to diminish determined a 2019 Frontiers In Nutrition (NIH) study.
Although grass-fed meat is low in what’s considered bad, saturated fats, it provides you with 2 to 6 times more of a good fat called omega 3 fatty acids, and that is why it’s on the List For High Protein Foods.
A 2011 “Red Meat From Animals Offered a Grass Diet Increases Plasma and Platelet n-3 PUFA in Healthy Consumers” study published in the British Journal of Nutrition, found that healthy volunteers who ate grass-fed meat increased their blood levels of omega-3 fatty acids and decreased their level of pro-inflammatory omega-6 fatty acids. These changes in eating practices are linked to a lower risk of a host of disorders, including cancer, diabetes, cardiovascular disease, depression, and inflammatory disease.
The part of the volunteers who consumed conventional, grain-fed meat ended up with lower levels of omega-3s and higher levels of omega-6s than they had at the beginning of the study, suggesting that eating conventional meat had been detrimental to their health. Omega-3s are essential for your brain as well as your body
The NIH-reviewed 2005 Reproductive Nutrition Device study confirmed that people with a diet rich in omega-3s are less likely to be afflicted with depression, schizophrenia, attention deficit disorder, or hyperactivity, or Alzheimer’s disease. Another 2016 International Journal of Neuropsychopharmacology (NIH) study had this to say about polyunsaturated omega 3s fatty acids:
….there is an exciting and growing body of research suggesting that omega-3 polyunsaturated fatty acids may have a potential clinical value in the prevention and treatment of psychopathologies.
Here is one more study in the 2008 Journal of Agriculture and Food Chemistry “Healthy Foods Research: A Publication Strategy To Maximize Impact” study that had this to say about grass-fed meats. Meat from cattle raised on pasture had much healthier fats.
The researchers concluded that grass-fed meat is “clearly superior” and “remarkably beneficial.” They stated that grass-fed meat
….should be promoted as an important part of a healthy balanced diet.
These higher levels of omega-3s would not only be present in grass-fed beef, but also in free-range pork, free-range poultry, grass-land lamb and bison, Rocky Mountain elk, rabbit, deer, and other wild game, and of course, wild-caught fish.
For more in depth information for the most healthy foods, jam-packed with super healthy omega-3s, and where to purchase them, read this review “Naturally Healthy Concepts“.
Omega-3s Anti-Cancer Properties
In animal studies, these essential fatty acids have slowed the growth of a wide array of cancers and kept them from spreading. Although the human research is in its infancy, researchers have shown that omega-3s can slow or even reverse the extreme weight loss that accompanies advanced cancer. A 2016 Journal of Clinical Medicine (NIH) study concluded that:
Several studies have demonstrated that n-3 PUFAs, EPA and DHA have inhibitory effects on tumor growth by inducing cancer cell death
Omega-3s can also hasten recovery from cancer surgery.
Furthermore, animal studies suggest that people with cancer, who have high levels of omega-3s in their tissues, may respond better to chemotherapy than people with low levels, as this Standard Healthcare article “Omega 3 Fatty Acids As Part Of Your Cancer Diet” reveals in reducing tumor development in breast and prostate cancer.
Omega-3s are most abundant in seafood and certain nuts and seeds such as flax seeds and walnuts, but they are also present in grass-fed animal meats, in lesser amounts, as confirmed in a Harvard Health T.H. Chan “Omega-3 Fatty Acids: An Essential Contribution” study.
Omega 3s have also be shown to aid in cardiovascular events such in the prevention of heart attack. The Memorial Sloan Kettering Cancer Center in a 2020 “Omega-3” study said this about taking omega 3s:
Studies have shown that omega-3 fatty acids can be taken up by the fatty deposits that line the arteries, thereby improving the stability of those deposits. Omega-3 fatty acids do not seem to affect the clotting of blood.
And, added this about inflammation:
Omega-3 fatty acids may reduce inflammation by decreasing some of the signals that cells send to each other. It is thought that patients with colitis, asthma, cystic fibrosis and those before surgery may benefit from this reduced inflammatory effect.
The reason that grass-fed animals have more omega-3s than grain-fed animals is that omega-3s are formed in the green leaves of plants, which is the grass and weeds animals graze on, determined a 2014 Elsevier “Meat Science” study. 60 percent of the fat content of grass is a type of omega-3 fatty acid called alpha-linolenic, or LNA. And grazing cattle have the knack for finding that 60 percent!
When cattle are taken off grass and shipped to a feedlot to be fattened on grain, they lose their valuable store of LNA as well as two other types of omega-3 fatty acids, EPA and DHA.
The NIH-reviewed 2010 BMC Nutrition Journal study confirmed the benefits of grass-fed over grain-fed beef, suggesting that grass-based diets can significantly improve the fatty acid (FA) composition and antioxidant content of beef elevate precursors for Vitamin A and E, as well as cancer fighting antioxidants such as glutathione (GT) and superoxide dismutase (SOD) activity as compared to grain-fed contemporaries.
Each day that an animal spends in the feedlot eating grains high in omega 6 fatty acids, its supply of omega-3s diminishes and it’s omega 6s increases. Recent studies, like this NIH-reviewed 2016 Nutrients study, show low-fat/high-carbohydrate diets (high omega 6s low in omega 3s ratio) increase insulin resistance and hyperinsulinaemia, conditions that increase the risk for coronary heart, disease, hypertension, diabetes and obesity.
According to the study, in the past three decades, total fat and saturated fat intake as a percentage of total calories has continuously decreased in Western diets, while the intake of omega-6 fatty acid increased and the omega-3 fatty acid decreased, resulting in a large increase in the omega-6/omega-3 ratio from 1:1 during early human evolution to 20:1 today or even higher.
Quoting the study:
Free-Range Chickens, Hens and Eggs
When chickens are housed indoors and deprived of greens (natural grass), their meat and eggs also become deficient in omega-3s.
Eggs from free-range hens were higher in vitamin A, E and omega-3s, as well as lower in cholesterol and saturated fat, than housed or caged hens’ eggs, found a 2010 Cambridge “Vitamins A, E and Fatty Acid Composition of the Eggs of Caged Hens and Pastured Hens” study. This would also hold true for turkey and duck.
Switching our livestock and free-rangers from their natural diet of grass to large amounts of grain is one of the reasons our modern Western diet is deficient in these essential beneficial omega 3 fats. It has been estimated by the 2019 NIH in their “Omega 3 Fatty Acids” study on “omega 3 fatty acids” that only 40 percent of Americans consume a sufficient supply of these omega 3 micro-nutrients. 20 percent of Americans are so low in levels of omega-3s, they can’t even be detected when tested.
According to the University of Rochester Medical Center “Omega-3 Fatty Acids and Coronary Heart Disease” study, in the average American’s diet, about 20 percent of calories that come from fats that are omega-3 and omega-6 fatty acids, with the majority of the omega fatty acids are omega-6s. Experts have found that people who eat foods with high levels of 2 of the omega-3 fatty acids, EPA, and DHA, have low rates of CHD (coronary heart disease), as confirmed in a older 2003 AHA “Omega-3 Fatty Acids and Cardiovascular Disease” study. Switching to grass-fed animal products is one way to restore this vital omega 3 nutrient to your diet.
The meat and milk from grass-fed or free-range animals are the richest known source of another healthy type fat, called conjugated linoleic acid (CLA). Raised on fresh 100 percent pasture-grass alone for the most healthy foods, their milk and meat contains as much as five times more CLA than from housed, feed lot, or grain-fed animals, according to an NIH study. Here’s what the study showed.
We find that nearly 100 percent grass and legume‐based feeding of lactating dairy cows typically yields milk fat with ratios of LA/ALA and omega 6s to 3s, close to 1:1 ratio, and these attainable shifts in the fatty acid profile of milk and dairy products are one of several practical ways to potentially improve the quality of American diets, found in a 2018 Food Science and Nutrition (NIH) study.
CLA Combats Cancer
In laboratory animals, a very small percentage of CLA, a mere 0.1 percent of total calories, greatly reduced tumor growth. Quoting the NIH-reviewed 2005 Critical Review of Food Science and Nutrition (NIH) study which said
Many studies using in vivo and in vitro models have shown that CLA suppresses the development of multistage carcinogenesis at different sites.
.Researcher Tilak Dhiman from Utah State University estimates that you may be able to lower your risk of cancer simply by eating the following grass-fed products each day: one glass of whole milk, one ounce of cheese, and one serving of lean meat.
According to Dr. Dhiman, 60 percent of the fatty acids in natural grass are omega-3s, as confirmed in a Marathon “Health Benefits od Grass-Fed Beef and Dairy Products” study. You would have to eat five times that amount of grain-fed meat and dairy products to get the same level of protection.
In a older 2000 Nutrition Cancer (NIH) Finnish study, women who had the highest levels of CLA in their diet, had a 60 percent lower risk of breast cancer than those with the lowest levels of CLA. Switching from grain-fed to grass-fed meat and dairy products places women in this lowest risk category for breast cancer, because of higher level of natural vitamin E found in grass-fed beef.
Grass-fed beef, in addition to being higher in omega-3s and CLA, meat from grass-fed animals is higher in vitamins, particularly antioxidant vitamin E and A and cancer fighting antioxidants like glutathione, according to the 2010 Nutrition Journal (NIH) study.
A study comparing vitamin E level in the meats of grass-fed beef versus the meats of feedlot cattle, versus the meats of feedlot cattle given high levels of synthetic vitamin E, showed some astonishing results. For more information on antioxidants and vitamin E read this article “Foods High With Antioxidants”.
The meats of cattle raised solely on grass, showed four times the amount of vitamin E, than meats from feedlot cattle, and two times the amount of vitamin E, than the meats of feedlot cattle given the synthetic vitamin E, which was confirmed in a older 1997 Journal of Animal Science study by Colorado State University, reviewed by the NIH.
In humans, vitamin E is linked with a lower risk of heart disease and cancer, as indicated by this Mayo Clinic 2019 “Grass-Fed Beef: What Are the Heart-Health Benefits?” review. This potent antioxidant may also have anti-aging properties. Most Americans are deficient in vitamin E.
The NY Times best selling author, Jo Robinson, has an informative book “Pasture Perfect: How You Can Benefit from Choosing Meat, Eggs, and Dairy Products from Grass-Fed Animals” published in 2004, “discussing the missing link to optimum health, and the benefits in choosing grass-fed meats, grass-fed eggs, and grass-fed dairy products. Ms. Robinson confirms that grass-fed meats contain essential micro-nutrients such as antioxidants like vitamin E and CLA, etc:
The grassfed food is also higher in Vitamin E, beta-carotene, omega-3 fatty acids, and CLA, a cancer-fighting fat.
She has done a great service educating America about this healthy beef and her book is a “must have” in your library of health books.
Here is our List For High Protein Foods we recommend for a lifetime of health and wellness: organic grass-fed finished lean meats, including beef and bison; fresh, organic, free-range finished poultry, including chicken, turkey and duck; fresh organic free-range lamb and pork; fresh organic grass-fed finished dairy, including cheese and butter and eggs (A).
Cold Water Fish Benefits
Not only is fish delicious, it’s good for you. A low-fat, high-protein powerhouse packed with omega-3 fatty acids, fish and seafood offers a wide range of health benefits, from keeping your brain and heart functioning properly, per a 2019 Mayo Clinic “Omega-3 in Fish: How Eating Fish Helps Your Heart” study; to helping ease symptoms of depression, per a 2018 Harvard Health “Omega-3 Fatty Acids for Mood Disorders” study; and even keeping your skin and hair looking radiant.
The kind of fish I am talking about is wild-caught, cold water Alaskan sockeye salmon, halibut, mackerel, sturgeon, herring, flounder, sardines, haddock, and sable fish, plus sea scallops and pink shrimp, and others.
For more information on these and where to purchase wild-caught fish, read “Order Fresh Seafood Online”. Cold-water fish contain a high percentage of omega-3 fatty acids, including alpha-linolenic acid, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Your body contains billions of cells, and every one of them has fatty acids in its outer wall membrane. Fatty acids are also metabolized into proteins and hormones, and neuropeptide concentrations and also their receptors, and they have a profound effect on the way cells interact with one another, found a 2006 Nutrition Neuroscience (NIH) study.
Cells are constantly dying, regenerating, dividing, and changing their shape. The fatty acids that you consume today find their way into your cells and proteins tomorrow. You are, in a very real and immediate sense, what you eat. Here are five ways adding cold water fish and seafood to your diet will benefit you:
Healthy Functioning Brain. The omega-3 fatty acids fish contains, especially EPA and DHA, are a necessary component of the human brain, playing a vital role in a variety of cognitive functions, as discussed in the “Brain Food For Memory” article.
Consuming EPA and DHA supports the health of the brain at all stages of life,
says Christie Naze, a registered dietitian with The Heart’s Kitchen discussed in a 2015 article.
It is beginning to become clear that low DHA status may be a risk factor for Alzheimer’s disease and other types of dementia, and with cognitive impairment associated with aging.
According to a 2012 Global Journal Health Science study reviewed by the NIH, seafood is a superior source of various nutrients, such as protein, amino acids, healthy fatty acids, fiber, vitamins, and minerals.
This 2012 Global Journal of Health Science reviewed by the NIH focuses on the components derived from seafood and confirmed the significant role they play in the maintenance and promotion of health. This NIH-reviewed 2014 American Journal of Preventive Medicine study recommended consumption of baked or broiled fish was positively associated with increase in gray matter volumes in the hippocampus and other areas of the brain, increasing cognitive ability.
Cardio Health. Medical evidence suggests that eating fish on a regular basis, at least two or three times a week, may help to reduce the incidence of heart disease. The title of this NIH-reviewed 2013 Indian Journal of Endocrinology and Metabolism study tells the whole story! “A fish a day, keeps the cardiologist away!-A review of the effect of omega-3 fatty acids in the cardiovascular system”. Another 2018 Nutrients (NIH) study found fatty fish is recommended due to its high levels of omega-3 fatty acids, however lean fish also contains nutrients that may be beneficial in the prevention of cardiovascular disease.
Fish, with omega 3s, has anti-inflammatory benefits,
explains Marcy Kirshenbaum, a clinical nutritionist with Enhance Nutrition LLC in Northbrook in a “Enhance Your Nutrition” article. Kirshenbaum continued…
Population studies have demonstrated that people who eat omega-3 rich diets have reduced cardiovascular risks due to stress including lower LDL cholesterol, lower triglycerides, and lower blood pressure.
Enhanced Mood. Feeling blue? Eat some fish. One of the main reasons fish is on the List For High Proteins Foods is its mood enhancing abilities. Research has discovered links between low omega-3 levels and higher incidences of depression, seasonal effective disorder, and postpartum depression. One NIH-reviewed 2015 Missouri Medicine study had this to say about mental health and mood:
In order to promote mental health and recovery from mental illness, one could consider encouraging patients to eat a diet that is optimal for brain health. Specifically, this diet would include adequate building blocks for monoamine neurotransmitters, be rich in omega-3 fatty acids, be anti-inflammatory, foster BDNF production, and support a healthy microbiome.
That’s exactly what you get eating wild-caught fish!
Then Kirshenbaum said:
By supporting the brain with healthy anti-inflammatory fats, depression may decrease,
Omega-3 is an important part of healthy cell membranes, which must be fluid and flexible to function properly. Nerve cells depend on membrane fluidity, so a reduction in fluidity can impact behavior, mood, and mental function.
She adds that as with any health condition, overall lifestyle changes will have the most impact.
Omega-3 is just a small piece of those changes.
Pregnancy Health. DHA acid plays a huge role in the health of a growing fetus, contributing heavily to the development of a baby’s brain and central nervous system according to a 2016 Nutrients study reviewed by the NIH.
According to an NIH study, omega-3 fatty acids play critical roles during fetal growth and development, and higher intakes of omega-3 fatty acids during pregnancy have been associated with decreased maternal depression, reduced rates of intrauterine growth restriction, preterm birth, and reduced allergies and asthma in children.
DHA is preferentially incorporated into the rapidly developing brain from about 24 weeks gestation through two years of age,
The mother is the sole source of omega-3 fats for the developing fetus and exclusively breast-fed infant, and the best direct source for the mom comes from eating fish and seafood.
Kirshenbaum points out that it’s important for pregnant women to eat fish in moderation, and make sure they’re choosing fatty fish low in mercury and other harmful substances.
Skin and Hair Benefit. The omega-3 fats in fish help boost collagen production for healthy, glowing skin and shinny hair, and may even provide a degree of protection from harmful UV rays, determined a 2012 Dermato-Endocrinology (NIH) study.
So many of the benefits of omega-3 have to do with it being an important part of cell membrane fluidity,
Healthy cell membranes act as a barrier to regulate the proper movement of molecules into and out of the cell. One aspect of this is maintaining cell hydration, which reduces dry skin.
An NIH-reviewed 2017 Antioxidants (Basel) study found that frequently researched antioxidants such as carotenoids, tocophenols and flavonoids, as well as vitamins (A, C, D and E), essential omega-3-fatty acids, some proteins and lactobacilli have been referred as agents capable of promoting skin health and beauty.
To reap the most benefit, the best fish choices are cold-water, wild-caught, species, high in levels of omega-3 fatty acids, such as salmon, tuna, sardines, anchovies, herring and many others. Aim for two or more servings a week as part of a whole-foods diet. And remember, not all fish are created equal.
Here are the fresh nutrient-dense fish and seafood we recommend: fresh cold-water or wild-caught fish and seafood, including sockeye salmon, tuna, haddock, mackerel, halibut, sturgeon, sardines, and others; shrimp and other shellfish. (A)
Avoid Farm-Raised Cold-Water Fish
Documented studies have shown farm-raised cold-water fish and seafood, not wild-caught, contain GMOs, artificial coloring, hormones, antibiotics, and pesticides, so you’re better off staying away from farm-raised fish. One 2019 Mayo Clinic “I’ve heard that salmon is high in dangerous PCBs. So what are PCBs and what risk do they pose?” study reported that some varieties of farmed salmon in particular, contained high levels of cancer-causing chemicals called PCBs, which simply means you should stay away from buying farm-raised varieties. A 2009 Lipids (NIH) reported, and we quote:
Farmed salmon have been reported to contain on average much higher levels of polychlorinated biphenyls (PCBs) and other nonpolar contaminants than their wild counterparts even after correction for the higher fat content of the farmed salmon.
The irony is people think they’re eating healthy by buying and eating farm-raised ocean fish. Think again!
Health Benefits of Preparing and Cooking Your Own Meals at Home
Now that you know what to cook as your main course in lean organic “grass-fed” and “free-range” meats and wild-game, and wild-caught fish and seafood, you should also make a practice to prepare and cook one main meal at home everyday for you and your family, because it’s far more healthier than eating out, according to an NIH study.
More frequent consumption of home cooked meals was associated with greater likelihood of having normal range BMI and normal percentage body fat, found a 2017 Journal of Behavioral Nutrition and Physical Activity (NIH) study.
A heart-healthy home cooking and eating plan can help you manage your blood cholesterol level and reduce your risk of heart disease and stroke.
There are not only physical nutrition benefits of eating as a family at home but it is also particularly beneficial to young children in establishing healthy eating habits and behaviors, determined a 2017 BMC Public Health (NIH) study. Grass-fed and free-range meats are lean but certain cuts of meat are leaner than others and have less saturated fats. Try these suggestions from the American Heart Association (AHA) 2017 “Cooking to Lower Cholesterol” study:
- Select “Choice” (rather than “prime”) lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop. Lean lamb cuts come from the leg, arm and loin. Trim off any visible fat. In ground beef select lean or extra lean. On poultry use white meat and cook with skin on to keep from drying out, then remove skin before eating. Chicken and turkey has less fat than duck or goose.
- Broil, baking, or roasting rather pan fry, using a pan and rack for drippings. If outside grill. Baste with extra virgin olive oil and seasoning or marinade. If you need to brown meat first brown it under the broiler.
Adding A Natural Whole Food Supplement
In addition to eating fresh, lean, certified-organic, non-GMO, grass-fed and free-range meats and eggs, cold-water fish, fruits, veggies, and whole grains, routinely supplementing with a certified organic, non-GMO, nutritious, whole food Adaptogen, “Peruvian Maca (A), is recommended for added assurance.
Adaptogens are a unique class of natural-growing plants (only a few recognized world-wide), that have the ability to assist the human body to “adapt” and naturally function properly, by providing a “normalizing effect”, or a balancing effect, to harmful stressors, oxidation, inflammation, harmful substances, infections, and diseases.
So, what is in Peruvian Maca that makes it such an incredible natural-healing or medicinal plant? P Maca is a highly-nutritious whole food organically-grown and cultivated, non-GMO (genetically modified), on small family farms.
One ounce (28 grams) of P Maca contains the following nutritious substances: 91 calories, 20 grams of carbs, 4 grams of protein, 2 grams of fiber, 1 gram of fat, 133 percent of RDI vitamin C, 85 percent RDI copper, 23 percent RDI iron, 16 percent RDI potassium, 15 percent RDI Manganese, vitamins B1, B2, B3, and B6, 19 amino acids, trace minerals zinc, selenium, boron, and others, several glucosinolates plant substances, 20 free fatty acids, and 2 unique plant compounds macaenes and macamides (only found in Maca).
So, do you want to know more about this incredible natural healing plant? Read this review:
While you’re at it, request your two FREE Gifts, the e book copy of “The Secret Science of Staying Slim, Sane, and Sexy After 40, and your 7-night trial of “Julva“.
Are you ready for some grilled elk steak? Are you ready to purchase your List For High Protein Foods, as we recommend? You might also enjoy reading about plant proteins in this article “Benefits In A Plant-Based Diet”. Hope you found this article helpful. Should you have questions or comments, leave them below.
(A) Use these links for more in depth information, more documented studies, and to purchase any of these incredible nutrient-dense foods for optimal health and wellness.
(1) Jared Woodgate Video